It's been a while since I last posted. I've been so busy with my clients and working on the new and improved website, that I've only been updating our Facebook page (which by the way is averaging over 300 hits per week - thank you!). After some much needed rest this Memorial Day weekend, that I spent with my family I am feeling energized and more motivated than ever to help people get healthy. Remember, healthy people are happy, and generally speaking most happy people are healthy.
There is a great, concise article in the May/June issue of 'Psychology Today' entitled, "The Way Were' which outlines how are Paleolithic ancestors ate and why our diets should mimic theirs. If I sent you my health and nutrition doc a few weeks ago, this article reinforces most of my bullet points. This whole issue has... alot of great info, and is def worth buying.
Here is an excerpt from the article;
"Increasingly, scientists believe that our bodies are metabolically adapted to what our Stone Age ancestors ate. Our genetic makeup has scarecly changed. Nearly all the genes and epigenetic regulatory mechanisms we carry today were selected for behaviorally modern humans who appeared in Africa between 100,000 and 50,000 years ago... The dietary and lifestyle differences between then and now account for most of our chronic diseases and cancer."
Don't forget to get ample amounts of sleep and quiet time. I lead a very healthy life. I eat right for my metabolic type. I get plenty of exercise. Drink more thank a half ounce of water for every pound of bodyweight etc etc. Yet, before this weekend full of rest, my mind and body was suffering from working too many hours and 18 days straight. I feel so much better just from getting 8 hours a night and relaxing.
Train with purpose. Live with purpose.
Monday, May 31, 2010
Friday, April 30, 2010
10 Minute Toast ...
So you say you don't have enough time to workout. Here's how to fry your legs in ten minutes or less.
Minutes Incline Speed
0-1 0 3.0
1-2 15 3.0
2-3 15 5.5
3-4 15 1.2 walking lunges
4-5 0 8
5-6 15 3.3
6-7 15 3.7
7-8 15 1.2 walking lunges
8-9 0 9.5
9-10 0 0 squat thrust next to the treadmill
BARBELL COMPLEX
Complete as many rounds as possible in 10 minutes ( 5 minutes for beginners)
Alternating barbell lunges - 10 each leg 65lbs
Jump Lunges - 10 each
Stiff-Legged Dead lifts- 15 x 65lbs
Hamstring curls on Swiss ball - to failure
Treadmill Sprint for 30 seconds at 8.8 mph
Please note: this routine is for a well-conditioned athlete. Beginners should adjust the time and intensity accordingly.
As always; train with purpose.
Minutes Incline Speed
0-1 0 3.0
1-2 15 3.0
2-3 15 5.5
3-4 15 1.2 walking lunges
4-5 0 8
5-6 15 3.3
6-7 15 3.7
7-8 15 1.2 walking lunges
8-9 0 9.5
9-10 0 0 squat thrust next to the treadmill
BARBELL COMPLEX
Complete as many rounds as possible in 10 minutes ( 5 minutes for beginners)
Alternating barbell lunges - 10 each leg 65lbs
Jump Lunges - 10 each
Stiff-Legged Dead lifts- 15 x 65lbs
Hamstring curls on Swiss ball - to failure
Treadmill Sprint for 30 seconds at 8.8 mph
Please note: this routine is for a well-conditioned athlete. Beginners should adjust the time and intensity accordingly.
As always; train with purpose.
Monday, April 19, 2010
CHEK Points for Optimizing Your Sleep / Wake Cycle
Paraphrased from Paul Chek's life-changing book,'How to Eat, Move and be Healthy'.
1.) Try to get to bed by no later than 1030pm. Your body physically repairs itself between the hours of 10pm and 2am, and psychologically repairs itself between the hours of 2am and 6am - so get to bed and get your 8 hrs- DVR will serve you well. Repair hormones won't be released if you are awake during these times.
2.) Minimize your exposure to bright lights, for at least two hours prior to going to bed. If you don't have a light-dimmer, use lamps with low wattage light-bulbs, or even candles.
3.) Make your bedroom as dark as possible.
4.) Avoid the consumption of stimulants (such as caffeine, sugar and nicotine) after lunch. Be particularly mindful of desserts and alcohol consumption on weeknights.
5.) Eat right for your metabolic type. (Most Americans of European decent are Protein MB types).
6.) Drink plenty of water. Our bodies have very little water reserve, and once dehydrated, the body responds as though it's experiencing stress. If your body is stressed it produces stress hormones, which are awakening hormones.
7.) EXERCISE!!!!
8.) Try unplugging all electrical appliances in your bedroom. This will help make your bedroom darker and also help keep the electrical currents from affecting your natural biorythms.
1.) Try to get to bed by no later than 1030pm. Your body physically repairs itself between the hours of 10pm and 2am, and psychologically repairs itself between the hours of 2am and 6am - so get to bed and get your 8 hrs- DVR will serve you well. Repair hormones won't be released if you are awake during these times.
2.) Minimize your exposure to bright lights, for at least two hours prior to going to bed. If you don't have a light-dimmer, use lamps with low wattage light-bulbs, or even candles.
3.) Make your bedroom as dark as possible.
4.) Avoid the consumption of stimulants (such as caffeine, sugar and nicotine) after lunch. Be particularly mindful of desserts and alcohol consumption on weeknights.
5.) Eat right for your metabolic type. (Most Americans of European decent are Protein MB types).
6.) Drink plenty of water. Our bodies have very little water reserve, and once dehydrated, the body responds as though it's experiencing stress. If your body is stressed it produces stress hormones, which are awakening hormones.
7.) EXERCISE!!!!
8.) Try unplugging all electrical appliances in your bedroom. This will help make your bedroom darker and also help keep the electrical currents from affecting your natural biorythms.
Sunday, April 11, 2010
Continued from last post...
I wanted to add just a few more factoids to impress upon you the importance of GI health. As I just mentioned, intestnal health plays an important role in weight loss and energy levels, but perhaps more importantly 80% of your immune system is reliant of GI tracts ability to function properly.
Because of the low quality of foods in our grocery stores- foods loaded with perservatives and other chemicals that don't easily pass through our systems- most Americans intestinal walls are covered with a thick layer of shit. I use the word, 'shit' both literally and figuretively. This layer of shit not only causes your belly to be bloated, but it is incredibly detrimental to your immune system.
You see, when there is a layer of what essentially acts as spackel on your intestines, the nutrients from the food you eat cannot readily be absorbed into your blood steam. So after years of eating pre-packaged foods and foods loaded with perservatives, and accumulating this spackle - how much good do you think that salad you just ate is doing? Ill answer for you- not all that much good.
Think that multivitamin you take every morning is getting you all the antioxidants you need to be healthy? Well consider this, regardless of your intestinal health, 70% of that vitmain will be passed undigested through your system. Now factor in the fact that you most likely have a half inch of shit gunking up your pipes... that vitamin probably isnt going to cut it, now is it. Bottom line, get your nutrients from real, whole, organic foods.
I am not anti-vitamin by any means, but you do need to get clear on the how little it actually helps you, especially if you arent taking care of you intestinal.
If you follow the simple tips that I laid out in my last blog post, you will be on your way not only improving intestinal health, but improving the quality of your life. I can absolutely guarantee that.
For more information, please do not hesitate to email me. This is my passion. All that I want to do, is help as many people as possible.
Train. Eat and live with purpose.
Because of the low quality of foods in our grocery stores- foods loaded with perservatives and other chemicals that don't easily pass through our systems- most Americans intestinal walls are covered with a thick layer of shit. I use the word, 'shit' both literally and figuretively. This layer of shit not only causes your belly to be bloated, but it is incredibly detrimental to your immune system.
You see, when there is a layer of what essentially acts as spackel on your intestines, the nutrients from the food you eat cannot readily be absorbed into your blood steam. So after years of eating pre-packaged foods and foods loaded with perservatives, and accumulating this spackle - how much good do you think that salad you just ate is doing? Ill answer for you- not all that much good.
Think that multivitamin you take every morning is getting you all the antioxidants you need to be healthy? Well consider this, regardless of your intestinal health, 70% of that vitmain will be passed undigested through your system. Now factor in the fact that you most likely have a half inch of shit gunking up your pipes... that vitamin probably isnt going to cut it, now is it. Bottom line, get your nutrients from real, whole, organic foods.
I am not anti-vitamin by any means, but you do need to get clear on the how little it actually helps you, especially if you arent taking care of you intestinal.
If you follow the simple tips that I laid out in my last blog post, you will be on your way not only improving intestinal health, but improving the quality of your life. I can absolutely guarantee that.
For more information, please do not hesitate to email me. This is my passion. All that I want to do, is help as many people as possible.
Train. Eat and live with purpose.
Wednesday, April 7, 2010
The important first step to weight loss ...
Weight loss is something milllions of people battle with on a daily basis.
Aside from helping people get their exercise programs in order, I also encourage my clients to take several easy steps to clean up their diet.
The first step is to improve the health of your intestines. Begining this process is actually quite easy (for most, more difficult for people who eat fast food more than once a week).
So let's lay out some steps to take get your GI health back on track.
First off, learn how to eat right for your metabolic type. This will teach you how to portion your macronutrients. This will not only help regulate your bowel movements, but will lead to an increase in energy. There are a number of metabolic-type questionaires on-line that can help you figure out your MT. This is also an area that I can help you - I have a customized questionaire and will require you to keep a food log for at least 4 days. The most important thing to make note of while keeping a food log to figure out your MT is to make note of how you feel the two hours after you eat each meal. I don't want to get too off track, so if you are interested in learning how to properly portion your macronutrients, send me a an email.
Next, get yourself a quality probiotic (I recommend Natren - Healthy Trinity), and a high quality fish oil supplement ( I currently take Jarrows brand EPA- DHA blend). Take these as recommended on the bottle. Take the probiotics in the morning with 12oz of ice water.
Finally, start eating 1 or 2 pieces of organic fruit on an empty stomach first thing in the morning. Choose fruit that is high in fiber, such as apples and pears - stay away from bananas, as they are known to be binding. Make sure that you eat the fruit by itself, and do not consume any additional food for at least 1 1/2 hours. When you do eat your 'real' breakfast, make sure it is high in protein and COMPLEX carbohydrates.
TBC...
Aside from helping people get their exercise programs in order, I also encourage my clients to take several easy steps to clean up their diet.
The first step is to improve the health of your intestines. Begining this process is actually quite easy (for most, more difficult for people who eat fast food more than once a week).
So let's lay out some steps to take get your GI health back on track.
First off, learn how to eat right for your metabolic type. This will teach you how to portion your macronutrients. This will not only help regulate your bowel movements, but will lead to an increase in energy. There are a number of metabolic-type questionaires on-line that can help you figure out your MT. This is also an area that I can help you - I have a customized questionaire and will require you to keep a food log for at least 4 days. The most important thing to make note of while keeping a food log to figure out your MT is to make note of how you feel the two hours after you eat each meal. I don't want to get too off track, so if you are interested in learning how to properly portion your macronutrients, send me a an email.
Next, get yourself a quality probiotic (I recommend Natren - Healthy Trinity), and a high quality fish oil supplement ( I currently take Jarrows brand EPA- DHA blend). Take these as recommended on the bottle. Take the probiotics in the morning with 12oz of ice water.
Finally, start eating 1 or 2 pieces of organic fruit on an empty stomach first thing in the morning. Choose fruit that is high in fiber, such as apples and pears - stay away from bananas, as they are known to be binding. Make sure that you eat the fruit by itself, and do not consume any additional food for at least 1 1/2 hours. When you do eat your 'real' breakfast, make sure it is high in protein and COMPLEX carbohydrates.
TBC...
Tuesday, March 23, 2010
Our global environment. Your health.
When you look around at our environment, do you generally consider it serene, clean and healthy? My guess is no.
And if you watch a movie like, "Food Inc." or spend some time on www.mercola.com and www.westinaprice.org, it will become quite evident how disgusting our food supply is.
Is it really a surprise how sick people are in this country? Our planet is sick. Our population is sick.
100 years ago, the majority of diseases we are dealing with today and spending trillions of dollars to "treat" or "cure" DID NOT EXIST just 100 years ago.
What do you suppose would happen if even a fraction of the money wasted on vaccines for swine flu, bird flu and cures for cancer that never seem to come, was spent on funding organic farming and cleaning up our horribly polluted waters?
Healthy planet. Healthy humans.
You owe it to yourself and your planet to educate yourself on our food supply and the process in which it is created in biochemical laboratories. If you live a healthy life, you will look, move and feel better... and most of all you will be fulfilling your moral obligation to Mother Earth.
And if you watch a movie like, "Food Inc." or spend some time on www.mercola.com and www.westinaprice.org, it will become quite evident how disgusting our food supply is.
Is it really a surprise how sick people are in this country? Our planet is sick. Our population is sick.
100 years ago, the majority of diseases we are dealing with today and spending trillions of dollars to "treat" or "cure" DID NOT EXIST just 100 years ago.
What do you suppose would happen if even a fraction of the money wasted on vaccines for swine flu, bird flu and cures for cancer that never seem to come, was spent on funding organic farming and cleaning up our horribly polluted waters?
Healthy planet. Healthy humans.
You owe it to yourself and your planet to educate yourself on our food supply and the process in which it is created in biochemical laboratories. If you live a healthy life, you will look, move and feel better... and most of all you will be fulfilling your moral obligation to Mother Earth.
Sunday, March 14, 2010
stop waiting...
until your car or home is paid off
until you get a new car or home
until your kids leave the house
until you go back to school
unti you finish school
until you lose 10 lbs
until you gain 10 lbs
until you get married
until you get divorced
until you have kids
until you retire
until summer
until spring
until fall
until winter
until you die
You will never be at a loss for excuses not to start now.
But, deep down inside of you, there is a desire for change that is
far more compelling to set a goal, change, grow and succeed.
If you don't get started now, years from now you make look back at this time in your life and regret your choice to not seize the day, and to not pursue starting on the path to a better you.
Every great ending, starts with a choice to begin.
until you get a new car or home
until your kids leave the house
until you go back to school
unti you finish school
until you lose 10 lbs
until you gain 10 lbs
until you get married
until you get divorced
until you have kids
until you retire
until summer
until spring
until fall
until winter
until you die
You will never be at a loss for excuses not to start now.
But, deep down inside of you, there is a desire for change that is
far more compelling to set a goal, change, grow and succeed.
If you don't get started now, years from now you make look back at this time in your life and regret your choice to not seize the day, and to not pursue starting on the path to a better you.
Every great ending, starts with a choice to begin.
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